012023
(Weight)
Skill:
Wall Ball Tabata
8 Rounds. 20 seconds work. 10 seconds rest.
*Add reps to WOD score
WOD
15 min AMRAP:
5 atomic situps (35/25)
10 plate thrusters
5 plate burpees
10 plate jump-overs
100M burden run | | 100% |  | |  | 0% |
Planned: Mon,Apr20,2026 Tue,Sep23,2025 Mon,Aug4,2025 Sat,Sep14,2024 Fri,Mar29,2024 Fri,Jan20,2023| 1st | 5850 Rx | Meagan Mon, Aug 4, 2025 | | 2nd | 4570 Rx | Emily Sl Mon, Aug 4, 2025 | | 3rd | 4492 Rx | Sarah Yar Mon, Apr 20, 2026 | | 1st | 7605 Rx | Luke F Fri, Jan 20, 2023 | | 2nd | 7515 Rx | Randall Fri, Jan 20, 2023 | | 3rd | 7006 Rx | Domingo Mon, Apr 20, 2026 |
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012718
(Time)
Skill:
Sally Song
WOD:
Part A:
21-15-9
Goblet Squats (50/35)
Pull-Ups
Then immediately into -
Part B
Mel
5 rounds
Run 100m
10x Burpees
10x Push-ups
10x Mountain Climbers
10x Sit ups
10x Prisoner Squats | | 0% | | | | 0% |
Planned: Tue,Feb10,2026 Wed,Oct14,2020 Mon,Oct12,2020 Tue,May5,2020 Fri,Dec13,2019 Fri,Jul13,2018 Thu,Feb22,2018 Sat,Jan27,2018| 1st | 19:09 Rx | Katrina T Tue, Feb 10, 2026 | | 2nd | 19:57 (both rds) Rx | Christi Fri, Dec 13, 2019 | | 3rd | 21:44 Rx | Sarah Yar Fri, Dec 13, 2019 | | 1st | 13:02 Rx | Luke F Tue, Feb 10, 2026 | | 2nd | 13:34 Rx | Rob W Fri, Dec 13, 2019 | | 3rd | 15:36 Rx | Ryley Fri, Dec 13, 2019 |
|
021722
(Time)
Skill:
Bench press 5-5-3-3-1x
WOD:
Max rounds in 15 minutes with 135/85# barbell. Reduce weigh to scale.
48x Max effort strokes on airdyne bike
10x Front rack lunge
8x Hang clean
6x Push jerk | | 0% | | | | 0% |
|
02718.2
(Time)
Skill:
KB Lunge Tabata (44/26)
8 rounds. 20 sec work. 10 sec rest.
WOD:
Part A:
21-15-9
Goblet Squats 53/35
Pull-Ups
Then immediately into -
Part B:
5 rounds--
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit ups
10x Prisoner Squats
FOR SCORE:
Combine time in part A and B for one total score. | | 0% | | | | 0% |
| 1st | 17:08 Rx | Sarah Yar Thu, Jul 24, 2025 | | 2nd | 17:17 Rx | Katrina T Thu, Jul 24, 2025 | | 3rd | 20:15 Rx | Meagan Thu, Jul 24, 2025 | | 1st | 13:28 Rx | Luke F Fri, Jan 2, 2026 | | 2nd | 13:55 Rx | Enrique Fri, Jan 2, 2026 | | 3rd | 15:27 Rx | Dustin C Wed, Mar 8, 2023 |
|
030322
(Rounds)
Skill:
Murph Mile
WOD:
20 min AMRAP
5 squat clean (135/95)
10 kb swing (54/35)
15 air squats
100m run | | 100% | | | | 0% |
Planned: Sat,May16,2026 Thu,May15,2025 Wed,Aug14,2024 Fri,Jun2,2023 Thu,Mar3,2022| 1st | 8+6 Rx | Kylie L Fri, Jun 2, 2023 | | 2nd | 8 + 1 Rx | Emily Sl Wed, Aug 14, 2024 | | 3rd | 7 + 10 Rx | Courtney R Wed, Aug 14, 2024 | | 1st | 10+00 Rx | Ryley Thu, May 15, 2025 | | 2nd | 9+2 Rx | Enrique Fri, Jun 2, 2023 | | 3rd | 8+31 Rx | Randall Sat, May 16, 2026 |
|
032414 Metcon
(Reps)
Warm up:
Group stretch
Skill:
Double unders
6 min.
WOD RX:
15min amrap
10x SDHP 75/65
10x Med ball clean (20#/14#)
10x Air squat
25x Sit-ups | | 0% | | | | 0% |
| 1st | 6:24 Rx | Tarrah Mon, Mar 24, 2014 | | 2nd | 6 rounds + 15 Rx | Courtney R Tue, Dec 12, 2023 | | 3rd | 5+8 | Steph Thu, May 27, 2021 | | 1st | 7+30 Rx | Dustin C Tue, Dec 12, 2023 | | 2nd | 7+5 Rx | Randall Thu, May 27, 2021 |
|
04/05/14 Sat intro WOD
(Rounds)
Warm up:
400m run
Butt kicks
high knees
10 pushups
10 sit-ups
25 mountain climbers
Skill:
Air squats
WOD: rounds and reps
10 pushups
10 sit-ups
10 air squats
5 burpees | | 0% | | | | 0% |
|
04/24/14
(Time)
Warm-up
Skill:
Clean and jerk review
WOD
Grace
30 clean and jerks for time 135/ 95
Mobility stretch foam roll. | | 0% | | | | 0% |
|
04/25/14
(Time)
Warm up:
400 m run
high knees up and back
butt kicks up and back
lunges up
5 inchworms
Skill:
'Phantom Fran'
21-15-9 Thrusters/pullups
reps done with bands/light weight
Purpose is to get 'the feel' of Fran
Can be done even with a pvc pipe, just to go thru motions of Fran
WOD:
3 rounds for time of--
800 meter run
10 Turkish getups 53/35
5 burpees | | 100% | | | | 0% |
|
042919
(Rounds)
Skill:
Spend time warming up on full depth squat snatch and clean & jerk movements.
Rep Scheme: 5-4-3-2-1
Start light for 5x reps, then add weight. The goal is to be at WOD weight by 1x rep.
WOD
Part A:
7 Min AMRAP
3 Squat Snatch (135/95)
6 Toes to Bar
12 Wall Balls (20/14)
- Rest 2 minutes -
Part B:
7 Min AMRAP
3 Squat Clean & Jerks (135/95)
6 Burpees
12 Box jumps (30/24)
Score is total rounds + reps from Part A & B combined. | | 0% | | | | 0% |
Planned: Sat,Feb7,2026 Sat,Oct4,2025 Wed,Jul16,2025 Wed,Apr3,2024 Mon,Sep25,2023 Thu,Sep16,2021 Fri,May7,2021 Wed,Sep2,2020 Mon,Apr29,2019| 1st | 7+2 Rx | Kylie L Fri, May 7, 2021 | | 2nd | 6+4 Rx | Sarah Yar Sat, Feb 7, 2026 | | 3rd | 8 | Christi Wed, Apr 3, 2024
Katrina T Wed, Apr 3, 2024 | | 1st | 9 Rx | Luke F Wed, Apr 3, 2024
Randall Thu, Sep 16, 2021 | | 2nd | 7 Rx | Rogan Wed, Sep 2, 2020 | | 3rd | 4 Rx | Ryan Mon, Apr 29, 2019
Bo Mon, Apr 29, 2019 |
|
050319
(Time)
Skill:
HCF Special
50 situps
50 side to side
50 flutterkicks
100 mountain climbers
50 v-ups
50 hollow rocks
WOD:
--Start WOD with empty bar, 45/35#
Run 200 m with a plate 15/10#
--Put plate on bar, perform
21 uneven thruster 60/45#
--grab another plate, 25/15#
Run 200 m
--Put plate on bar, perform
15 uneven thruster 85/60#
--grab another plate, 25/25#
Run 200
--Put plate on bar, perform
9 uneven thruster 110/85# | | 0% | | | | 0% |
Planned: Tue,Jun4,2024 Mon,Nov20,2023 Wed,Aug17,2022 Tue,Jun8,2021 Thu,Nov7,2019 Fri,May3,2019| 1st | 6:42 Rx | Sarah Yar Mon, Nov 20, 2023 | | 2nd | 7:45 Rx | Kylie L Tue, Jun 8, 2021 | | 3rd | 8:16 Rx | Cathy Fri, May 3, 2019 | | 1st | 5:26 Rx | Luke F Fri, May 3, 2019 | | 2nd | 6:00 Rx | Randall Tue, Jun 8, 2021 | | 3rd | 6:40 Rx | Bryan F Fri, May 3, 2019 |
|
062919
(Time)
Teams of two perform 2 rounds for time:
6 rope climbs (3 per person)
12 partner deadlifts (heavy...you and your partner decide weight)
18 synchronized burpees
24 over-the-bar med ball shots (over the pullup bar)
400 meter partner box burden run (wooden boxes) | | 0% | | | | 0% |
|
071123
(Rounds)
With one kettlebell of your choice, perform the following 20 minute AMRAP:
200 m burden run
20 KB cleans (10 on each side)
20 KB swings
20 KB jump-overs
SCORE is number of ROUNDS completed x weight of kettlebell. (Just rounds...reps don't count.)
Kettlebell clean is hang clean...only first rep is from the ground.
https://youtu.be/ZuTKcP6vtfI
For example, I used a 44# KB. I completed 4 rounds. My score is 176.
You can change KB's mid wod. Just account for that in your scoring. | | 0% | | | | 0% |
|
08022023
(Rounds)
General warm-up
Skill:
Work on deadlift technique.
Find work out weight for deadlift.
WOD
20 minute AMRAP
5 Deadlift (225/155#)
10 Push-ups
15 Wall balls (20/14#)
20 Sit-ups
25 Double Unders
200m Run | | 0% | | | | 0% |
| 1st | 5 Rx | Sarah Yar Thu, May 22, 2025 | | 2nd | 4+75 Rx | Christi Mon, Jul 22, 2024 | | 3rd | 4+6 Rx | Meagan Thu, May 22, 2025 | | 1st | 5+57 Rx | Enrique Mon, Jul 22, 2024 | | 2nd | 5 Rx | Dustin C Wed, Aug 2, 2023 | | 3rd | 4 Rx | Chance Thu, May 22, 2025 |
|
080922
(Reps)
Skill:
Toes to Bar Tabata
8 rounds. 20 sec work. 10 sec rest.
(Add Skill reps to WOD score)
WOD:
16 minute AMRAP (running clock)
For total reps
8 minutes of:
Shoulder to Overhead (135/85)
*Any time bar is set down, perform 8 burpee bar-overs*
4 minutes of:
Power Cleans (135/85)
*Any time bar is set down, perform 100 meter run*
4 minutes of:
Thrusters (135/85)
*Any time bar is set down, perform 20 DU's*
Score:
Total S2O reps + total PC reps + total Thruster reps | | 100% | | | | 0% |
| 1st | 135 Rx | Sarah Yar Thu, Nov 13, 2025 | | 2nd | 72 Rx | Samantha S Thu, Nov 13, 2025 | | 3rd | 57 Rx | Emily Sl Wed, Jul 23, 2025 | | 1st | 147 Rx | Randall Thu, Nov 13, 2025 | | 2nd | 75 Rx | Rob W Thu, Nov 13, 2025 | | 3rd | 206 | Dustin C Thu, Nov 13, 2025 |
|
1 Mile Row
(Time)
1609 meters of rowing, ergometer set at '5.' | | 0% | | | | 0% |
|
1 MILE RUN OUTSIDE
(Time,  Main)
1 mile outside run.
Please post your time as MM:SS. | | 0% | | | | 0% |
| 1st | 7:15 Rx | Sarah Yar Fri, Jul 26, 2019 | | 2nd | 7:29 Rx | Christi Wed, Jun 16, 2021 | | 3rd | 7:44 Rx | Amanda C Tue, Nov 18, 2025 | | 1st | 5:14 Rx | Ryley Tue, Jul 2, 2019 | | 2nd | 05:24 Rx | Rob W Thu, Aug 15, 2019 | | 3rd | 5:29 Rx | Dustin C Mon, Aug 10, 2020 |
|
1.1.21
(Reps)
Skill:
Jump Rope Tabata
8 rounds. 20 sec work. 10 sec rest.
WOD:
Fight Gone Bad!
17 min running clock:
3 rounds of 5 minutes work + 1 minute rest
Dead Lifts (225/135)
Box Jumps (24/20)
Calorie Row
Double-Unders
Wall Balls (20/14) | | 0% | | | | 0% |
| 1st | 269 Rx | Amanda C Tue, Nov 25, 2025 | | 2nd | 261 Rx | Tarrah Tue, Nov 25, 2025 | | 3rd | 338 | Cathy Tue, Nov 25, 2025 | | 1st | 353 Rx | Ryley Tue, Nov 25, 2025 | | 2nd | 352 Rx | Dustin C Tue, Nov 25, 2025 | | 3rd | 350 Rx | Randall Tue, Nov 25, 2025 |
|
1.1.25
(Time)
HAPPY NEW YEAR!!!
General Warm Up
Skill:
New Years Goals
What do you want to do more of in 2026
What do you want to do less of in 2026
WOD:
Jan 31x Push Press (75/55)
Feb 28x Toe 2 Bar
Mar 31x Thrusters (75/55)
Apr 30x Push Ups
May 31x Jump Squats
June 30x Back Squats (75/55)
July 31x Bar Over Burpees
Aug 31x Pull Ups
Sept 30x Cal Row
Oct 31x Sit Ups
Nov 30x Power Snatch (75/55)
Dec 31x KB Swings (53/35) | | 0% | | | | 0% |
| 1st | 27:42 Rx | Sarah Yar Thu, Jan 1, 2026 | | 2nd | 28:28 Rx | Casey Fo Wed, Jan 1, 2025 | | 3rd | 29:41 Rx | Courtney R Wed, Jan 1, 2025 | | 1st | 18:30 Rx | Luke F Wed, Jan 1, 2025 | | 2nd | 35:05 Rx | Domingo Wed, Jan 1, 2025 | | 3rd | 37:15 Rx | Enrique Wed, Jan 1, 2025 |
|
1.10.24
(Rounds)
Warm up
MOBILITY 3:00 MINUTES
1-2 ROUNDS
5 Inch Worms + Push-Up
10 Cat Cows
10 Bird Dogs
10 Slow Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
20 Bicycle Crunches
10 Plate Deadlifts
10 Plate Curl to Press
10 Alt. Plate Around the World
20 Alt. Shoulder Taps
WORKOUT
EMOM 21 Minutes
Minute 1 & 2
AMRAP of:
3 Strict Pull-ups
9 Plate Ground-to-Overheads, pick load
15 Sit-ups
Minute 3- :50 s plank hold
Pick up where you left off.
(score is total rounds + reps
Cool down
Every 1 min for 9 mins, alternating between:
Up Dog-to-Down Dog, 45 secs
Figure 4 Stretch, L 25 secs/R 25 secs
Child's Pose, 45 secs | | 0% | | | | 0% |
| 1st | 10 + 22 Rx | Emily Sl Wed, Jan 10, 2024 | | 2nd | 10+1 Rx | Amanda C Wed, Jan 10, 2024 | | 3rd | 13 | Tarrah Wed, Jan 10, 2024 | | 1st | 13+5 Rx | Dustin C Wed, Jan 10, 2024 | | 2nd | 11+22 Rx | Enrique Wed, Jan 10, 2024 | | 3rd | 11+18 Rx | Matt T Wed, Jan 10, 2024 |
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